Dusts, elixirs, potions. It might sound supernatural, but people are turning to these products for better health and nutrition. Should you?
At Nutrition Stripped, we’re all about using whole food as the primary source to boost your health, and we love natural products for bettering your body, but do you need all these powders you see on Instagram and do they really improve your health?
It seems that many people are becoming more interested in natural products and ways to help feel their best without taking anything extreme — turning to plants instead to feel better and healthier. So to help you decide which products are right for you, we’re covering what people dub “superfoods.” Let’s start there to discuss what makes a superfood and are these powdered superfoods worth the hype?
What are Superfoods?
A superfood as a food that’s rich in compounds like antioxidants, fiber, or fatty acids, that are especially beneficial to one’s health. Pretty broad, right? Well, it all comes down to the claimed health-boosting properties that a food has and nourishing benefits you might gain from it.
Spinach and kale could be considered superfoods thanks to their abundance of vitamins and minerals and all the health-promoting pay-offs you get from eating them. The same goes for a green juice that’s filled with superfoods. Also, things like adaptogens — aka medicinal mushrooms, herbs, and spices often used in Eastern medicine — can be considered superfoods and ones we’ve used in plenty of recipes on Nutrition Stripped too.
When you consider food as medicine and ingredients that help prevent disease, keep your mind sharp, sustain your immune system or even give you more energy, then you want to consume the foods that give you the most bang for your buck — the foods that provide a bunch of these advantages in one bite.
So, what are some of the most popular superfoods right now? Read on for three trendy, but effective superfoods and common ways to find them.
Three Common “Superfoods”
Some superfoods come in their straight-from-nature form (for instance, kale or other greens), while others are available in a more convenient capacity, like a powder or liquid form. Here, some of the more recent superfoods that have been rising in popularity, plus what they do and how to use them.
Keep in mind, just as other supplements aren’t regulated by the FDA, neither are these powders. That means that manufacturers can make claims on their labels and bottles that the government doesn’t double check and the amount of each ingredient can vary from bottle to bottle. Make sure you check the source of where your powder and do some research on the brand. Looking for third-party labels like Good Manufacturing Practices (GMP) is also a good idea.
1. Powdered MCT
MCT stands for medium-chain triglycerides, which is a type of fat. You’ll find MCTs in coconuts and coconut oil, and while you can buy it in oil form, you’ll also find it as a powder. Your body can more easily digest MCTs thanks to their shorter chemical chain. One of the biggest benefits of MCT is that it can help increase satiety and decrease food intake, which may lead to weight loss, according to research (1). They’ve also been shown to help improve gut microbiota, leading to promising results for energy burn and metabolic health (this is especially beneficial for obese individuals) (2).
Of course, MCT won’t be your magic weight-loss trick. It’s a good complement to a healthy, plant-based diet, but not a cure-all for shedding pounds or solving all health problems.
How to use it:
You can get too much MCT in your diet—it is a fat, so don’t go overboard with consumption. Try to stick to about one to two tablespoons max per day. Easily throw it in a smoothie or a cup of coffee in the morning, to give your drink a dose of healthy fats to keep you full.
Where to get it:
Like most supplements, you can find MCT powders at health food stores or online markets. As mentioned, just make sure you check the ingredient lists to be sure there are no surprise items thrown in the mix. It’s also a good idea to check for that third-party stamp of approval.
2. Adaptogens
Adaptogens include a range of products, like medicinal mushrooms (more on those below), herbs, and spices. Often used in Eastern medicine, they’ve become much more mainstream in Western culture over the past few years. These foods offer plenty of health-promoting benefits, including potential disease prevention and treatment. One study also showed that adaptogens can help your body deal with stress better, which can usually wreck havoc on your body (3). This might also lead to improved longevity.
Besides mushrooms, a popular and well-known adaptogen is turmeric. Turmeric, in particular, has shown promising health benefits, like combating Alzheimer’s disease (4). Other, lesser-known adaptogens include ashwagandha, Rhodiola, holy basil, Asian ginseng, ashwagandha, and Schisandra. Most adaptogens are most commonly used as an anti-inflammatory, which can help ward off anything from disease to pain.
How to use it:
Because most adaptogens are spices or herbs, you can toss them into smoothies, salads, coffee, or other beverages pretty easily. A few of my favorite adaptogen recipes include Far Out Fudge, Love Your Liver Iced Tea, or a Turmeric Milk Latte. While adaptogens are probably not toxic in high amounts, stick with the serving size recommended on labels.
Where to get it:
Like powdered MCT, you get find adaptogens in health food stores and online markets. Things like turmeric are very common and easy to spot in the spice aisle, whereas the other ingredients might be more difficult to track down. Find more details on using mushrooms below.
3. Mushrooms
Technically mushrooms can go in the adaptogens category, but they deserve a call-out on their own, too. These come in many forms, from a whole food, dried versions, to a powder and in different types, such as reishi, shiitake, chaga, maitake, king oyster, or cordyceps. The benefits from mushrooms are interesting and deserve more research on their claims from helping reduce certain types of cancer to improving heart health.
Although research still needs to be done, some of these mushrooms may help improve immunity to improving heart health to reducing common colds and certain types of cancer. Most of these benefits come from mushrooms’ anti-inflammatory and antioxidant properties. Some research shows that mushrooms provide all of these health-enhancing benefits because they protect against oxidative stress, and they may help strengthen mitochondria or the powerhouses that provide our body’s cells with energy (5). (To read more about individual mushrooms and their benefits, check out this mushroom tonic, complete with a guide to mushrooms.)
How to use it:
You’ll gain the benefits of mushrooms just by cooking them up on their own, but you can also find these in a powder form, making it easy to add them to things like smoothies. As with adaptogens, you likely can’t overdose on medicinal mushroom powders, but stick to serving recommendations.
Where to get it:
It’s always a good idea to look for those with organic ingredients, from a reputable brand. Shop for them online or at health food stores and always remember, these aren’t ingredients you need or have to consume, whole foods are already nutrient-dense and provide great nutrition.
Superfood Dust and Elixirs
Dusts and elixirs sound like far-out, almost fairytale-like products, but really they’re just a combination of a few different superfoods. Dusts and elixirs are more broad terms for powders or liquids that could include any of the above items, along with things like greens or individual vitamins and minerals.
Following the same principles as supplements, you want to read the labels of pre-made dusts and elixirs carefully, and do your research before buying. Make sure they’re not sneaking in added sugar or too many ingredients you don’t recognize. When you find one you like, try adding to a smoothie bowl (like this delicious recipe) or opt to whip up your own elixir, like a green juice.
Do They Work?
While there is some scientific research out there on specific ingredients, we need stronger studies to stack up to the claims these powders often market. Especially when looking at overall dust or elixirs, the research is very limited.
For most people the side effects of any of these products are minimal, but of course, pay attention to how your body feels after and just start with small quantities. If you’re feeling off after trying anything, avoid it in the future. Also, if you have any chronic illnesses, always talk to your dietitian before trying something new in case it could have adverse effects on your health or interacts with any medicines you might be taking.
I’m always happy to chat about these foods and any diet changes you’re thinking of making, if you want to get nutritional advice on bettering your health.
The Bottom Line
There’s not strong enough studies or science behind most of the powders out there, although some have health benefits associated with them and most of it’s because of their nutrient makeup — but before we can say “this helps with that”, then use a bit skeptically for the marketing claims, but you can still enjoy them along the way.
Whole foods are always the best way to get in the nutrient-density. While superfood supplements shouldn’t have serious side effects, it’s best to keep them to one serving or one meal a day, making sure if you’re going for powdered or liquid forms of food, you’re also eating whole food sources as a compliment. The health pay-offs look promising for all the ingredients mentioned, but they’re not the only source of nutrients you need.
Always feel free to experiment with different foods and ingredients, and try new recipes frequently, but don’t be afraid to stick with what makes you feel best, too. It’s all about finding the foods that make you happy, strong, and healthy.
References:
- R.Kinsella, T.Maher, M.E.Clegg. (2017, October.) Coconut oil has less satiating properties than medium chain triglyceride oil.
- Sabri Ahmed Rial, Antony D. Karelis, Karl-F. Bergeron, and Catherine Mounier. (2016, May.) Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals.
- Alexander Panossian and Georg Wikman. (2010, January.) Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity.
- Ahmed T, Gilani AH. (2014, April.) Therapeutic potential of turmeric in Alzheimer’s disease: curcumin or curcuminoids?
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